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Men’s Health 101

Click here to listen to this episode of the Discover Health Podcast:

Watch this full webinar on our YouTube channel:


Welcome, everyone! If you and I have not met before my name is Dr. Trish Murray. I’m a physician, best-selling author, and the Health Catalyst Speaker, and as a health and wellness expert I understand the importance of men’s health. I’m also humbled to have the privilege of supporting and educating people through prevention and treatment.

My goal is to give YOU the tools to control your own health. I founded Discover Health Functional Medicine Center over fifteen years ago, and I am a specialist in functional medicine as well as osteopathic manipulative medicine.

Now, men go to the doctor less than women. This is a fact! And the fact that men go to the doctor less than women may account for men’s shorter lifespan, actually, because when it comes to seeking care most men will brush off annual visits and preventive check-ins. But the question is – why? Well, many men report vague issues like busy schedule; however, there may also be deeper issues at play that some men have admitted to including attitude. Attitude revolves around having a macho attitude that can account for a number of missed visits to the doctor. Studies reveal a link between self-reported masculinity and resisting routine physical exam.

Another issue that might keep men out of the doctor’s office or out of the medical world is fear. A recent survey revealed that 20% of men, that’s one out of every five men, reported fearing a poor diagnosis as the main reason for not getting regular checkups.

Another reason is discomfort. That’s another major reason that accounts for men’s lack of enthusiasm for annual visits is becoming uncomfortable with the exam itself, the physical exam in particular, of course, rectal exams and other invasive tests that are apt to give men hesitation about seeking preventative care.

But the bottom line there is certainly a link between masculinity and vulnerability. Many men wait until symptoms are persistent before seeking medical care. This can be an unfortunate mistake as many conditions are preventable or treatable if they are detected early enough. So, let’s take a look at the screening options available for early detection.

As the saying goes an ounce of prevention is worth a pound of cure. Prevention is the most important facet of maintaining one’s health. Take a gander at these chilling statistics. Only three out of five men get yearly checkups. 12% of men over age eighteen are in fair or poor health. 40% of men only go to a doctor when they fear a chronic medical condition. 34% of men over age twenty are overweight or obese, which is one out of three. A big important point to understand is having an increased level of body fat is one of the main causes for low testosterone levels and eventual erectile dysfunction. So, this is a really important point that men need to be aware of so that you can maintain your virility and your vitality.

Now, you may not be aware of this, but annual health checkups can help early detection of heart disease and cancer, the leading causes of death among men. Screenings are even available for blood pressure, cardiovascular disease, coronary artery disease, prostate cancer and of course colon cancer.

So, let’s talk about some of these things. You may already know that heart disease is the leading cause of death for men in the United States, but did you know that heart disease is responsible for one in every four male deaths? High blood pressure, high LDL cholesterol (the bad cholesterol), and smoking are key risk factors for heart disease. According to the CDC, about half of Americans, 49%, have at least one of these three risk factors of high blood pressure, high LDL cholesterol, and smoking.

Additional factors putting men at a higher risk for heart disease include diabetes; again, being overweight or obese which again increases insulin resistance, increases inflammation, lowers testosterone levels, and increases estrogen levels which puts men at more increased risk for different types of cancers; also, poor diet; physical inactivity; and excess alcohol use put a person at higher risk for heart disease. Now, the best way to protect against heart disease is through regular screenings of the risk factors like checking blood pressure and checking cholesterol annually.

Nearly 50% of all men over the age of 50 years have what’s called PIN. P-I-N is an acronym. PIN stands for tiny changes that occur in the shape and size of the prostate gland cells and this is known as prostatic intraepithelial neoplasia. Prostate cancer can be successfully treated if it is diagnosed before it spreads out of the organ of the prostate. When it does spread out of the organ that is called metastasis, and the most common place that prostate cancer spreads to are bones.

Now, the initial screening is a simple blood test called a prostate-specific antigen or PSA test. If an abnormality is found, further examinations may be requested, and then you may undergo the digital rectal exam, or they can test biomarker test checking the in the blood, urine, and other body tissues. Now, risk factors for prostate cancer include age; of course, we’re all at an increased risk as we age for more types of cancer, but age fifty years or older puts a man at increased risk for prostate cancer. At least 60% more common and 2 – 3 times more deadly among black men than non-Hispanic white men. So, African American men are even at an increased risk for prostate cancer. A diet high in red meat or high in unhealthy fat products like saturated fats, trans fats, or hydrogenated fats…basically anything that can live in a box or a bag and sit on a shelf for the next five years and not go rancid has either trans fats or hydrogenated fats in it, and you don’t want to eat that stuff. It’s poison, and it’s carcinogenic. Obesity, again, puts someone at an increased risk for prostate cancer. Also, exposure to Agent Orange.

Now, colorectal cancer a collective term that includes both colon cancer and rectal cancer…meaning the colon is the final part of your intestines and then the rectum is the final part of the colon where the last bag, if you will, before poop exits the body. The American Cancer Society recommends colorectal cancer screening beginning at age 45 for men.

Risk factors for colorectal cancer include, again, age. Most cases occur after age 50. Anyone with a family history should be screened earlier than 50. Already having cancer of any kind increases the risk of having it again. If it was in the colon or even if it was in another organ. Inflammatory bowel disease such as Crohn’s disease or ulcerative colitis, drinking more than two alcoholic drinks per day, obesity, smoking, diabetes, and a high fat diet with fat coming mostly from meat, which has a lot of saturated fat, or packaged foods/processed foods that have a lot of trans fats or hydrogenated fats.

Thankfully colorectal cancer is usually preventable with screening which should start at age 45. Now options for screening for a long time were primarily invasive in the essence of the colonoscopy. You’ve got to do the whole clean out the day before. You’ve got to go into the hospital. They sedate you somewhat, and they got to put the camera up the butt and up the rectum and up the colon to be able to look at your intestines and your colon. But now, there are stool-based tests that can be done that are not invasive at all. There’s something called the Cologuard® test, and if you ask your primary care doctor about it, they may be able to prescribe that for you. You take a box home, and all you do is collect a sample of stool and fill out the test the way it says and mail it off in the mail. That’s all you have to do. So, it’s not as invasive.

Now, older men are twice as likely to develop melanoma as women of the same age. In fact, by age eighty, men are three times more likely than women in that age group to develop melanoma. Melanoma is the most dangerous skin cancer there is. Men are also 2 – 3 times more likely to get non-melanoma skin cancers, such as basal cell or squamous cell skin cancers, than women are.

One reason behind the difference may be due to men knowing less about skin cancer and the fact that men are less likely to use sunscreen. Additionally, men actually have thicker skin with less fat beneath the skin, possibly making men’s skin more likely to be damaged by the sun’s ultraviolet rays.

Melanoma is the most serious form of skin cancer; however, early detection is the key so, again, if you are someone with a lot of moles and different skin lesions that are different colors all over your body or on your face or your head, then you’re going to want to consider getting checked every year by a dermatologist or by your primary care provider.

Now, I have done a previous webinar on skin health and prevention of skin cancer, so be sure to go to my Discover Health Podcast to learn more from that presentation as well. We will post in our Discover Health Facebook Group tomorrow a link to a video to help you with early detection of skin cancer lesions.

Now, if you are not already a member of our Discover Health Facebook Group, all you’ve got to do is go to Facebook and go to our business page for Discover Health Functional Medicine Center. So, look it up: Discover Health Functional Medicine Center. Go to our Facebook main page, and then look on the page and there’s a place to just request to join our closed Discover Health Facebook Group. That’s where we will post these links tomorrow for you. It’s also a place you can ask questions. It’s also a place that our health coach, Health Coach Trish, does a weekly Coach’s Corner. It’s also a place where we post numerous things on a daily basis, and it’s a place you can ask questions or share ideas.

Now, the risk for hypertension or high blood pressure increases with age, but would you believe that one in three Americans have high blood pressure? In fact, over half of all Americans age sixty and older have it and over a lifetime the risk of developing high blood pressure becomes 90%. The risk in men increases with age. It begins to climb when men hit age forty-five. High blood pressure is especially dangerous because people can have it for years without knowing, which is why regular screening is so important.

Factors leading to high blood pressure include a high salt diet, a low potassium diet, too much alcohol, lack of physical activity, obesity, and family history. Now, the screening for high blood pressure is simple as high blood pressure is usually diagnosed using the familiar blood pressure test that involves a cuff that’s wrapped around the upper arm. Normal blood pressure is considered to be anything below 120 over 80. Remember, the upper number is called the systolic blood pressure, and the lower number is called the diastolic blood pressure. Optimal blood pressure is a systolic reading between 120 and 129, and a diastolic reading lower than 80. Hypertension is defined as blood pressure that is higher than 135 over 80.

So, how about cholesterol? Now, the one thing people don’t understand is cholesterol is needed in the body to perform vital functions such as all your hormones come from fat. So, we need cholesterol to produce hormones. We need it to produce vitamin D, and we need it to produce the bile acids that help you digest the fat that you eat. Also, your brain is 60% fat and needs fat to function optimally; however, as I’ve mentioned before, too much of certain types of fat such as saturated fat or other unhealthy fats like hydrogenated fats or trans fats are bad news.

Now, there are two types of cholesterol: low-density lipoprotein which is called LDL and high-density lipoprotein which is called HDL. LDL or low-density lipoprotein is responsible for blocking arteries through a buildup of fatty deposits called plaque. This plaque buildup can block blood flow to the heart muscle, reducing its oxygen supply leading to stroke or heart attack. Now, HDL is the good cholesterol and acts like a garbage truck by removing the bad cholesterol (LDL) from the blood taking it to the liver for removal from the body.

Now, risk factors for high cholesterol include a diet high in saturated fat, trans fats, and hydrogenated fats. Again, these fats are found particularly in meats, red meat in particular, and in processed foods that are high in carbohydrates. Another risk factor for high cholesterol includes being overweight or obese. Another one is lack of exercise.

Now, annual blood testing will screen for high cholesterol and should be started at age thirty-five for men. Also, if you have high cholesterol and you know it, the other thing that I’ve given a podcast on in the past is advanced lipid panels. The traditional lipid panel that most people have had is for people to start again at age thirty-five, but if you’re told you have high cholesterol you may want to consider finding a medical provider that’s familiar with an advanced lipid panel. The advanced lipid panel looks under the hood at more of the details of the engine and will give you more information about whether your high cholesterol is actually dangerous or not.

Now, do you know that men develop diabetes slightly more often than women do? In fact, according to the Centers for Disease Control and Prevention, 14% of adult men in the United States have been diagnosed with diabetes compared with 11% of women. General symptoms of pre-diabetes…most people that develop adult-onset diabetes, which is the most common, develop first pre-diabetes and then go on to be diagnosed with full diabetes. Again, this is why you want to get screened, so you don’t have to go fully on to Type 2 diabetes if you can avoid it. General symptoms of pre-diabetes include skin infections that won’t heal well, feeling excessively tired, poor dental health, having inflammation of your gums and things, inability to attain or sustain an erection is a concern for pre-diabetes actually, overactive bladder with increased urinary frequency, and blurred vision.

Men generally don’t seek attention until they have full-blown diabetes. This is a huge mistake. Early detection and lifestyle changes make it so much easier and quicker to reverse pre-diabetes, so you don’t have to go on to develop full-blown diabetes. The American Diabetes Association recommends all patients undergo diabetes screening at three-year intervals beginning at age forty-five, especially people who are overweight or obese. When multiple risk factors are present, screening should be done at an earlier age and more frequently than every three years. The way we test or screen for pre-diabetes or diabetes is by a fasting blood sugar test. That is the typical test. What that means is that you wouldn’t eat anything after midnight; you can have your dinner the night before, but you don’t have anything after midnight. The next morning the only thing you would drink is water and just go get your blood drawn, so that it’s done fasting.

Now, glaucoma. Glaucoma is a serious condition that can lead to permanent blindness within a few years without being identified and without treatment. There are typically no early symptoms; however, only an eye doctor can diagnose and treat glaucoma before a long-term visual loss happens. This is why you should get a complete eye exam on a regular basis. Eye tests for glaucoma are based on age and personal risk factors. So, a man…or anyone for that matter…under forty years old should be tested every two to four years for glaucoma. If a man is forty to fifty-four years old it’s every one to three years, fifty-five to sixty-four years old it’s every one to two years, and if you’re over sixty-five depending on your risk factors it’s every six to twelve months.

Now, let’s talk about the almighty testosterone. Obviously, this is an important topic for all men. Testosterone is the primary sex hormone in men and plays various roles in the body. Levels of testosterone gradually drop in men as a natural part of aging. It’s natural as we age the decline may start in the thirties with a reduction of about 1% of testosterone a year. That’s normal. But one in every four men, folks, that’s 25% of men between the ages of thirty and seventy-nine experience low testosterone levels. That’s called testosterone deficiency. Testosterone deficiency in men is associated with several serious health problems. One is musculoskeletal problems including osteopenia which is bone loss and sarcopenia which is muscle mass loss. Obesity, unhealthy cholesterol levels, Type 2 diabetes, and heart disease. So, testosterone, if it’s low, puts you at risk for all these other conditions we’ve been talking about.

Now, screening for testosterone levels isn’t normal routine. You know, your primary care doc isn’t just going to do it automatically every year; however, if you experience any of the following symptoms or signs you may request a blood check to test your male hormone levels. It won’t just be a plain old testosterone test. I’ll go over that in just a minute, but the signs and symptoms you want to watch for that you might be low in testosterone are, number one: increased body fat and, of course, increased body fat that is not clearly caused by diet and lifestyle of the individual. If you know you are eating a high fat diet, you’re not exercising at all, and you have increased body fat that might be the cause of your low testosterone, not the low testosterone being a cause of the increased body fat. But if you’re working out and you’re dieting, and you have an increased level of body fat that you can’t seem to figure out why you’re not able to lose weight it may be because you have low testosterone. You may want to get it checked out.

Another sign or symptom would be decreased strength or muscle mass. Fragile bones…if you find yourself having multiple fractures, you know, breaking a rib or breaking bones easier than the average person that would be a concern. Decreasing body hair and swelling tenderness of the breast tissue is a sign of possibly low testosterone. Hot flashes, increased fatigue, effects on cholesterol metabolism…again your cholesterol is high and you can’t seem to figure out why, low sex drive, difficulty with erections or erectile dysfunction, anemia where your blood counts are low, and even depression could be because of low testosterone levels.

Now, if you are interested in testing the function of your testosterone because you’re concerned about any of the signs or symptoms I just listed, the panel you want to ask for should include the following blood tests: one a total testosterone, but a total testosterone, folks, doesn’t tell you how much active testosterone you have.

Testosterone gets bound to proteins, so total testosterone you do want to check, but you also want to check free testosterone. Free testosterone means the testosterone that’s floating around in your blood that’s not bound up to other to proteins and therefore not functioning.

The third test you want to ask for is called a sex hormone binding globulin. Sex hormone binding globulin is…if you read it out to yourself a few times…it’s a globulin, a protein, that binds your testosterone. It binds your sex hormone and therefore makes that testosterone non-functioning. The sex hormone binding globulin can be high in men for a number of reasons: lack of exercise and increased body fat, for example.

So, the blood tests for total testosterone, free testosterone, and sex hormone binding globulin should be done in the morning, typically between 8 and 11 AM. The purpose of doing this in the morning, the importance of it, is because men have a circadian rhythm of testosterone production by the testicles. You want to make sure you get your tests done at the right time of day for the optimal level of your testosterone blood test to be accurate.

Now, testosterone and testosterone deficiency or issues is a big topic, and I understand that. I’ve decided while I’ve been putting this talk together for, you know, “Men’s Health 101,” to take it to another level and do a “Men’s Health 202” specifically on testosterone. I will put that talk together further as one of my podcasts, and I will do it specifically on testosterone therapy, a review of clinical applications. I’m researching for that, and I’ll put that talk together. Then I’ll record it, so watch for it as a future episode on my Discover Health Podcast. All of my webinars that I do get posted on my Discover Health Podcast, so watch for this “Men’s Health 101.” You could share it with friends, and then after this I will do another one, “Men’s Health 202” let’s call it, on specifically talking more about testosterone, testosterone deficiency, and testing for and the work up of and the treatment for testosterone deficiency.

Here’s a quick overview of screening tests for men and when they need them. Annual screenings for:

  • Prostate cancer starting at age 50
  • Colorectal cancer starting at age 45
  • Skin cancer
  • High blood pressure at any age
  • Cholesterol starting at age 35

Diabetes screening at three-year intervals beginning at age 45. And to review that list of glaucoma screening:

  • Under 40 years old screen every 2 – 4 years
  • 40 – 54 years old screen every 1 – 3 years
  • 55 – 64 years old screen every 1 – 2 years
  • Older than 65 years old screen every 6 – 12 months

Now, lifestyle factors such as smoking, poor diet, unhealthy weight, inactivity, overuse of alcohol, and stress are linked to increased risks of negative health consequences. It’s also important to be aware that severe motor vehicle accidents are much higher among men, so it’s important to drive safely, wear a seat belt, and follow the speed limit. Don’t drive while under the influence of substances or while feeling too sleepy.

Another thing that many men may not know is that suicide is a much bigger risk for men than it is for women. Suicide is another leading men’s health risk and is attributed to depression. Anyone feeling sad or worthless and at a loss of interest in normal activities should talk to a medical provider right away. If you know anyone that’s suffering with things like this, please help them and get them into medical care. You could save a life.

Many of the risk factors associated with negative health outcomes are manageable through lifestyle and behavioral changes. The rest of the talk I’m going to give now will be dedicated to discussing strategies to change poor habits in order to lower the risks of diseases that we’ve been talking about.

The CDC reports cigarette smoking is the leading preventable cause of death in the United States. Smoking increases the risk for coronary heart disease by two to four times. It increases the risk for stroke by two to four times, and it increases the risk of men developing lung cancer by 25 times. In fact, smoking causes stroke and coronary heart disease, damages blood vessels, and can make them thicken and grow narrower, therefore causing high blood pressure and causes most cases of lung cancer plus other cancers almost anywhere in the body. The good news is that quitting smoking cuts cardiovascular risks greatly. In fact, in just two to five years after quitting smoking your risk for stroke may reduce to about that of a non-smoker. Plus, if you quit smoking, your risk of cancers of the mouth, throat, esophagus, and bladder drop by half within five years. And ten years after you quit smoking your risk of lung cancer drops by half. If you’re struggling to quit then check out the handy resources to help you create your quit plan that again we will post for you tomorrow in our Discover Health Facebook Group. Again, if you’re not already a member just go to Facebook, go to our Discover Health Functional Medicine Center page, and just request to become a member of our Discover Health Facebook Group. We will also post a free app that will help you quit smoking.

Now, health and wellness advocates all agree that diets emphasizing fresh whole ingredients and minimizing processed foods are superior for overall health and wellness. A few tips include limiting or avoiding animal products; focusing on including vegetables, fruits, whole grains, beans, nuts, and seeds; and excluding refined foods like added sugar, white flour, and processed oils. One thing I would recommend you focus on is eating all the colors of the rainbow every day, and, of course, I don’t mean Skittles and M&M’s. Select vegetables and fruits that are red, orange, yellow, green, blue, and purple like this slide is showing.

If you’re someone who doesn’t like vegetables, then please learn how to make smoothies. Smoothies are one of the best places to hide vegetables. Take a handful of mixed greens and put it in the blender and then throw on top of it some yogurt. Throw on top of it some peanut butter. Throw on top of it some frozen fruit. Pour in some almond milk or some coconut milk or some regular milk. Blend the heck out of it and drink it, and I promise you, you will not even taste the lettuce that you put in there. So, if you’re a guy who doesn’t like vegetables find a way to hide them in other things that you’re eating and ingesting.

So, let’s talk for a moment about body mass index, BMI, which is calculated from your height and your weight. You are considered underweight if your basal metabolic index, your BMI, is below 18.5, and that’s not healthy either guys! If your body mass index is below 18.5, you’re putting yourself also at risk for chronic health problems. Whereas a normal body mass index is anywhere from 18.5 to 24.9. Overweight is anything from 25 to 29.9, and obese is anything above 30.

Now, according to the CDC, men who are obese with a BMI greater than 30, are at a higher risk for heart attack, stroke, Type 2 diabetes, some types of cancers, depression, and many ailments. Don’t forget – increased body fat leads to increased estrogen and insulin in men because body fat puts out more estrogen and causes more insulin resistance and that causes a decrease in what? It causes a decrease in testosterone. So, if you want to stay vital into your older decades then be sure to eat right to maintain a healthy BMI. It’s important to manage weight for disease prevention, plus eating better and being physically active are the main keys to achieving a healthy basal metabolic index. We will post the link to what’s called a BMI calculator where you put in your height and your weight and it will automatically tell you what your BMI is. Tomorrow, again, in our Discover Health Facebook Group we will post a link to this BMI calculator so you can just figure it out for yourself.

Physical activity without a doubt, folks, is a key to health and longevity. The United States Department of Health and Human Services provides science-based guidelines to help children and adults in the United States improve their health through appropriate physical activity exercise. Recommendations state that adults, “should do at least 150 minutes…” folks, that’s two hours and thirty minutes a week, “of moderate intensity exercise or only 75 minutes (one hour and 15 minutes a week) of vigorous intensity aerobic activity,” like sprinting or running or let’s say a spin class or something or an equivalent combination of moderate and vigorous intensity aerobic exercise. Folks, we’re talking less than three hours of exercise a week! Divide by seven, you know, seven days a week we’re not asking for that much. You’ve got to get out and do something.

Aerobic activity should be performed in episodes of at least ten minutes, preferably it should be spread throughout the week. You know, to just be a weekend warrior is not going to really keep you in optimal health. You want to spread it out. For additional health benefits, adults should increase their aerobic physical activity over time and work up to 300 minutes or five hours a week of moderate intensity or if you’re doing vigorous high intensity, only 150 minutes a week of that.

Muscle strengthening activities, like weightlifting, that are moderate or high intensity and involve all major muscle groups on two or more days a week should also be incorporated for optimal health outcomes. Weight resistance training, folks, is going to be one of the best things to maintain your testosterone.

The majority of people are becoming tight and sore as we age due to being dehydrated and your connective tissues being too dry and tight and leading to osteoarthritis because your bones are not hydrated enough. The connective tissue is not hydrated enough. Everything’s too tight. You’re not getting enough blood flow, you’re not getting enough juices to the joints and so you’re degenerating.

In order to help you loosen and hydrate your joints and your connective tissues, we’ve created something to help. It’s called Discover Health Movement Membership. This is an all-online movement program that will help you meet your exercise requirements and will give you the tools to keep yourself moving and feeling young and mobile no matter what your age. To join up or to learn more go to our website and there will be a link to joining the program.

Drinking alcohol should be done in moderation. For men under 65 years old, no more than two drinks per day should be consumed, and men over 65 should limit daily intake to one alcoholic beverage a day. Did you know that alcohol intake has been linked to the to the risk of various types of cancer such as liver cancer and appears to increase with the amount of alcohol you drink in the length of time you’ve been drinking regularly?

Too much alcohol can also raise blood pressure and increase the risk of heart disease and stroke. Alcohol also destroys a person’s sleep cycle, so if you have insomnia and you’re stressed, and the stress is leading you to drink more, and the stress and the drinking are leading you to not being able to sleep…do you see that that is a domino effect or the toilet bowl circling down the hole? These types of things are things that if you try and reverse and decrease alcohol so you can sleep better, exercise more, and move more to reduce your stress, life in general is going to be better and you’re going to avoid the chronic conditions that come from these behaviors.

Stress is a major contributor to many of the poor health outcomes we’ve discussed today. Stress is bad for the heart. It can lead to poor eating choices which can cause fat accumulation around the belly and eventually lead to type 2 diabetes. Stress is also linked to mental health concerns such as anxiety and depression. It’s important to include stress-reducing activities like breathing exercises and again physical activity into daily routines.

Now, again high vigorous, high testosterone building exercise in short spurts is great for you. It’s also great to reduce stress, but also, I want to point out that that type of exercise is also stressful for the body. Please be sure to think about the fact that you want to balance your high intensity vigorous exercise with also lower intensity exercise like a walk in the woods or something like our yoga or something like our self-myofascial release class or something like our movement for longevity class in our Discover Health Movement Membership program.

As I do with most and all of the monthly webinars I give, the resources that have been used in preparation for this class will be listed for you again where? In our Discover Health Facebook Group. And we do it the day after I do the presentation so that will be tomorrow. Again, if you are not already a member, be sure to go to Discover Health Functional Medicine Center page and just request to join our Discover Health Facebook Group, and tomorrow we will list numerous resources that I used to put this talk together.

Thank you so much for joining me today! I hope everyone has better understanding of men’s health and how to limit your risks. Living a healthy lifestyle isn’t always easy but that doesn’t mean it isn’t worth trying. Nobody’s perfect. I am by all means not perfect. No one is perfect, but just remember life is a journey and that the key to reducing risk is making better choices as best you can each and every day, and just take one step forward. One step. Make one choice to make a better decision today.

If anyone needs further support on your journey to living healthier please reach out to us at Discover Health Functional Medicine Center. Our website address is There is an enormous amount of educational materials on our website and you can sign up also for a free…and I did just say, “free,” 30-minute introductory consultation with myself or our health coach as well right on the website, so be sure to go to and check it out.



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